Saturday, December 27, 2008

Crossfit

Daily Quote: "The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs." -- Crossfit Homepage

I discovered "Crossfit" when I was searching for something to keep me fit as I slowly recover from my right knee injury, the source was from Neal Jamison blog, "Ultra Marathon Training 101," where he states:

"Because I do enjoy getting outside and pushing my
body, I turned to other things. I started lifting weights again. I began biking again. I rediscovered "Crossfit." While I don't follow their workouts to a T, I began to really enjoy the type of metabolic conditioning workouts that Crossfit prescribes: fast circuits of bodyweight or weighted exercises with very little rest. The feeling I got from those circuits reminded me of when I used to do hill sprints or track workouts. So much so, that I started incorporating sprints and hills into my workouts again. My total weekly mileage rarely topped 15 miles, but I was running again. Sprinting, running fast up hills, all out efforts. My daily run went like this: a 1.5-mile jog to the park, 20 minutes of sprinting, pushups, lunges, squats, planks, whatever felt good that particular day, then a walk or jog (if I could still jog) back. I was running hard, the way I like it."

This coming week I'll be experimenting with what I've read from the Crossfit site and will gradually replace my weight circuit routine with this new program. My right knee is improving well and I hope to return to running by the end of January. I still plan to run the "Labor of Love 50k" this coming April.


Saturday, December 20, 2008

The Temple

Daily Quote: "(Paula) Radcliffe has had almost as many injuries as trophies in her career. From stress fractures to hernias, exercise-induced asthma to anemia to hematomas, she has had it all. Her body is not a temple; it is a hospital." --Liz Robbins, from her book, "A Race Like No Other; 26.2 Miles Through the Streets of New York, pg 162.

I found the above quote very cute, indeed my own body is more like a hospital and a mental ward! Running throughout the years has kept my depression under control without the expense of drugs...I need to find another manner to help alleviate my depression, walking just isn't strenuous enough to balance my mind's chemicals. The above quote is gratifying as well, if Paula can return to being an elite runner with so many physical problems in the past, I can conquer my sore right knee as well.

Today I'm not running at all, especially after yesterday's discouraging workout that resulted with knee pain at 1.7 miles of running. For now, walking will be my mainstay for aerobic exercise.

8:15 a.m. 24-Hour Fitness Club, Rainbow/Alta location. Life Fitness Treadmill set at no grade. One hour of walking at 4.0 mph (15 minute per mile pace). BORING! Need to bring my Sony Sports CD Player tomorrow.

After walking I did my usual weight circuit training that last 30 minutes.

Friday, December 19, 2008

A Small Setback

Daily Quote: "Many runners would rather eat dirt than consider taking up a walking program. They think walking is a stage you pass through on the way to becoming a fit runner." --Joe Ellis, D.P.M., from his excellent book, "Running Injury-Free."

I had intended to walk on the treadmill today but since yesterday's jog of 1.5 miles went so well decided to jog 2.0 miles.

8:30 a.m. 24-Hour Fitness, Rainbow location. Life Fitness Treadmill set at no grade. Warm up: one mile at 4.0 mph (15 minute walk), 1.7 mile jog at 6.3 mph (9:31 minute mile), Cool down: .50 mile at 4.0 mph (15 minute walk). Didn't wear a heart rate monitor as I knew my heart rate would be low as the run is short and easy.

The sharp pain returned to my right knee at 1.7 miles, I stopped jogging immediately and did a short walking cool-down. O.K., a small setback, I still need to walk every other day, maybe more, as to allow the knee to heel. I must be patient!!

Tomorrow's plan is to do weight circuit training and walking on the treadmill!

Thursday, December 18, 2008

Slow and Easy

Daily Quote: "We were onto something good in our running but didn't yet know exactly what it was. Now I know. I got lucky and stumbled into the right combination of hard and easy, fast and slow, long and short running at the right time in my life." --Joe Henderson, from the article "Good Times Among Bad" in Marathon and Beyond Magazine, NOV/DEC, pg 185.

Yesterday I didn't run as to allow my knee more recovery time but did accomplish a upper body weight circuit and an hour of walking on the treadmill.

Today's plan is to jog 1.5 miles, which will be my longest run since my injury, if I feel any sharp pain on my right knee I'll stop the workout immediately.

8:15 a.m. 24-Hour Fitness, Rainbow location. Life Fitness Treadmill set at no grade. Warm up: one mile at 4.0 mph (15 minute walk), 1.5 mile jog at 6.3 mph (9:31 minute mile), Cool down: one mile at 4.0 mph (15 minute walk). Didn't wear a heart rate monitor as I knew my heart rate would be low as the run is short and easy.

No sharp pain on my right knee!!! Although my progress is very slow, I'm well satisfied as my knee injury doesn't appear to be severe and may just be a superficial inflammation injury. I'm not out of the woods yet as I slowly take precautions of adding more running mileage gradually. Of course, I'm running on the treadmill that has a soft cushioned platform and a level surface, I still have more recovery before I even attempt to run on the roads.

Tuesday, December 16, 2008

One Mile Jog!

Daily Quote: "Many runners try to get the most out of their runs by sprinting a the last couple hundred yards or so. Then they stand and try to catch their breath. This is asking for injury. It is also the time when susceptible individuals are most at risk of having a heart attack. Almost all exercise-related heart attacks occur just after runners stop running, not while they're actually running. This is because when you exercise, your body relies on your muscles to help pump or push the blood from your legs to your heart and brain. When you stop running, that muscle action stops and your heart and brain suddenly get less blood and oxygen." --Joe Ellis, from his excellent book, "Running Injury Free."

I always have a slow cool down after my runs, but I do have a problem when I make sudden stops during my road runs at busy intersections with traffic signals...I had passed out once during a typical stop and now jog in place when I'm at a busy intersection.

Today I attempted a one mile jog, I was very nervous as I wasn't sure if I was ready, but made a vow that I would stop if I felt any sharp pain. I haven't ran since January 6th, which was eleven days ago and was anxious to see how my healing has progressed.

10:00 a.m. 24-Hour Fitness Club. Life Fitness Treadmill set at no grade. Warm up: one mile at 4.0 mph (15 minute walk), One mile jog at 6.3 mph (9:31 minute mile), Cool down: one mile at 4.0 mph (15 minute walk). Didn't wear a heart rate monitor as I knew my heart rate would be low as the run is short and easy.

I'm ecstatic!! I didn't feel any sharp pain on my right knee. Need to continue very slowly as to allow the knee to continue to heal. I'll give my knee a rest day and will attempt to run 1.50 miles on Thursday. Tomorrow I will crosstrain with weights, walking and swimming.

After my run I also did the two exercises that Boscho recommended with no pain either, which I'll continue when I'm not doing upper body weights. The exercises were:
"1. Terminal Knee Extension - lie on your back with one weighted leg hanging over a padded coffee can or tightly rolled towel. Straighten the knee and hold for 5 seconds. Repeat. Start with 2 pounds and see if there is pain.2. Straight Leg Raise - lie on your back with one knee bent. Lift the opposite, weighted, straight leg 30 degrees off the floor. Hold for 5 seconds. Repeat. Start with 2 pounds as well and see if there is pain."

Monday, December 15, 2008

The Best Running Surfaces

Daily Quote: "The best surfaces for running are firm (not mushy or slippery), relatively flat (without camber), smooth, (without ruts or holes), and provide some degree of shock absorption. The more angled the surface, the steeper the incline, the harder the surface, the greater chances are the chances of injury." --from the book, "Running Injury-Free" by Joe Ellis, D.P.M.

Returned home last night from our escape weekend to Primm, Nevada. We had a wonderful time and now I'm back to work. December is normally very slow for cab business, but this December it'll be even slower due to the poor economy, I'll have plenty of time to walk around the airport pit!

Last night bowled in the Gorman Bishop League at the Gold Coast Hotel, our team did well winning all four games against the "A-Team!" I'm fortunate that my knee injury was the right knee as my left knee does most of the sliding and bending. I may incorporate more bowling practice into my weekly routine since bowling doesn't affect my sore knee and it's somewhat of an exercise too.

Today the weather is going to be weird as measurable snowfall is expected to greet Las Vegas Valley residents today for the first time in more than five years, according to the National Weather Service!! The high today will be 44 with a low of 33. Simply "Weird!"

8:00 a.m. 24 Hour Fitness Gym, Rainbow location. Accomplished my typical weight circuit routine without the lower body workouts. Later this week I'll attempt to do lower body workouts with very low weights with low repetitions.

I walked on the treadmill for 60 minutes with no grade at 4 mph, no aches nor pain. Tomorrow I'm going to attempt to jog for one mile on the treadmill, which for me is the best running surface with a knee injury. I'm very anxious to start jogging, but if any pain develops I'll stop immediately.

Thursday, December 11, 2008

Mo' Walking

Daily Quote: "The reason walking is so valuable after an injury is that while you've been recovering the soft tissues surrounding the injured area have tried to mitigate the damage by functioning differently than normal. The muscles surrounding your injury work harder to keep the injured part from going through too much motion. Thus, other muscles are doing their jobs and assisting their injured comrade. Also, when a muscles has been injured your brain doesn't want to move that muscle. So it recruits other muscles to do the work." --From the book, "Running Injury-Free," by Joe Ellis, D.P.M.

I've been walking everyday this week at the airport "pit" as cab business has been extremely slow this month. Walking has definitely been keeping me sane, especially when the urge to run becomes very strong...my knee is in not prepared to run yet.

Allen had send me a suggestion of going to a health food store and get a tube of Arnica gel or cream. Allen states that "Arnica is really great for muscle injuries. It is made from the Arnica flower. Put it on your knee two or three times a day. Roll up your pant leg, rub it in, and let it dry for two or three minutes until it has soaked in. Great stuff!" I'll be picking up Arnica on the way to work this afternoon.

Boscho had posted the following on my last post's comment section:
OK, I don't know are you in the mood to discuss your knee injury at this point? I don't want to push or bother you too much but I think it's not that bad. According to what you said there are a lot of elements for optimism:
-You didn't notice any pain at the moment of injury
-Your knee has no bruises, nor is it swollen
-Your knee has no pain when walking on level ground or uphill
Where exactly did you get a "heavy bag kick"?
What was the location and size of "contact area"?
What was the position of your leg at that moment?
Have you had any problem with that knee before?

The answers to Boscho's questions are:
--The impact was at the lower half portion of the kneecap and upper shins.
--If I recall correctly, I was just turning around from putting a back in the trunk and almost fully standing up with a turning motion when the hit occurred
--I've never had a problem with the right knee before, but my left knee was once bruised from tripping on a cattle guard when I was at the Cal Poly Running Camp several years ago.

I've received many uplifting comments from running friends on facebook, fellow bloggers, and the about.com running forum, which was most welcomed!! Runners are fantastic people!

Today I visited the gym at 9:00 a.m. and did my typical weight circuit routine without the lower body workouts. I have continued to do light weights with higher repetitions as to become stronger without the huge bulk.

I was able to swim for 30 minutes! I mixed up the swimming so it wouldn't be so boring: 10 minutes freestyle, 10 minutes backstroke, and the last 10 minutes was the breast stroke. Swimming is my least favorite exercise activity, although I realize that swimming is a very good overall conditioning exercise as it works my legs as well as my upper body with no impact.

Monday, December 8, 2008

Back To Square One

Daily Quote: "It's astounding how many runners upbraid themselves for getting the flu or for pulling a hamstring. All runners eventually get sidelined. Work and family will always make demands on your training time, and the balancing act that modern life requires is rarely neat or comfortable. Remind yourself that running is less a claim on your time than a way of achieving better balance in the rest of your life. But also be aware that when the furnace breaks, the dog swallows a golf ball, or a deadline looms, your workout is a practical sacrifice, no blame necessary." --Marty Jerome

Yesterday was my big pity party, but today I'm back to square one and prepared to make myself better.

This morning I purchased a large bottle of "Osteo Bi-Flex Glucosamine Chondroitin, MSM with Joint Shield, Advanced Double Strength" (say that really fast three times!) as to help rebuild and lubricate the cartilage in my right knee. I've read mixed scientific reviews of Glucosamine, but it has helped me in the past with my foot and hopefully it'll work now with my knee. The product does take several weeks to build up in the body.

My current plan is no running this week, but will crosstrain at the gym as to help maintain my fitness.

8:00 a.m. 24 Hour Fitness Gym on Rainbow. My last weight training session was two weeks ago. I did the upper body weight circuits machines (similar to the Curves Gym circuit workouts) and happily discovered I hadn't lost much upper body strength. I didn't even attempt to work the lower body with weights, which will have to wait until my knee is somewhat better.

I tried the upright stationary cycle, but after five minutes the downstrokes caused pain to the knee, hence I'm not quite ready for cycling yet.

I then attempted to swim, which thankfully caused no aches nor pain to my knee. Swam laps for twenty minutes...couldn't do another lap due to extreme boredom...this is going to be tougher than I planned!

My first real day of exercising at the gym since my injury is now completed! I may walk laps around the taxi cab holding area (otherwise known as "The Pit") tonight if cab business is slow. I'm very anxious to improve, but must remember "Baby steps-baby steps."

I need to realize that I'm not burning hundreds of calories everyday from running and will focus on eating less calories per day, perhaps around the 2,000 calorie range.

Sunday, December 7, 2008

DNS = Did Not Start

Daily Quote: "It’s about defining and understanding your vision. Where are you and where are you trying to get? You have to understand that. It’s more than just wanting to run faster or further. ... Once you have that plan of action, the nuts and bolts is in the execution, working day in and day out, and staying within the framework of that plan." --Bob Kennedy, Ex-Olympian

I attempted a very easy four mile run as to test my right knee for today's marathon, after the first half-mile I had decided my knee was far from 100% and would be foolish to risk further damage, I returned home by walking. Not starting the marathon this morning is the toughest decision I've ever made in my short running history. In the past, I've raced with a sore foot from luggage being dropped on it twice, sore back from lifting a heavy footlocker, plantar fasciitis injury from wearing running shoes too long, therefore I really wanted to race today even with an injury because I've done it before. I desperately wanted to continue my Las Vegas Marathon running streak, today would've been my ninth LVM in a row!

This will be the first time that I've cancelled a marathon due to an injury and it's tough, very tough...I'm still questioning myself if I'm doing the right thing as I've done so much high mileage training this fall. I keep going back and forth wondering what should I do. What advice would I give to those at the about.com forum site if he/she would ask what they should do in my situation? I would undoubtedly tell them to cancel the race, heal, and return to race again; that running is not about any particular race, but a lifetime goal of health and fitness.

I can't blame my passengers for my knee injury as they were in a hurry, I was in a hurry too, and it was indeed an accident. I've been hurt so many times as a cab driver, took a knife away from an assailant that cut my palm, cab rear-ended three times with headaches and light concussion, heavy suitcase dropped on my foot, fingers crunched by cab door, not to mention being robbed three times and survived with no injuries, but the horrible timing of this latest accident makes me wonder "why?"

My wife constantly worries about my safety, and I do sometimes take unnecessary risks by accepting radio calls from the "66 Zone" (the poorest neighborhood in North Las Vegas), knowingly picking up belligerent drunks, and sometimes gang bangers. I have to realize that I'm not immortal nor invincible and should be more cautious out there. I would look for another job, but my age (56 years old) and the horrible economy would make the job search too daunting.

I now need a plan and I have to get my knee healthy again. I don't think the injury is too serious because I can still walk with no pain nor limping, nevertheless, I'm not sure how long it'll take to return to 100%. First, I must stay fit and keeping weight off the knee; maybe swimming, cycling, and upper body weight training to start. Once my knee appears to get better I'll try light jogging on the treadmill. If my knee hasn't improved by January I'll make an appointment to see a sports physician.

I still want to experiment with ultra-racing this year, obviously I don't know how realistic that would be at this time. I need to stay positive that I will heal, improve, and become even stronger than before.

Saturday, December 6, 2008

Sore Knee

Disaster has struck.

Last night was a busy work night for us cab drivers as many cowboys were coming to Vegas for the National Finals Rodeo, hence I took my cab to load at the airport as many times as I could.

Around 6:00 p.m. I had two cowgirls at my cue with about 10 pieces of luggage and as I attempted to load their luggage, one cowgirl tried to help me squeeze luggage in the trunk as the other cowgirl swung more luggage towards the rear of my cab...she then accidentally whacked my right knee with a heavy bag.

At the time I didn't notice any pain until after the ride and unloaded the cab...discovered I couldn't bend my knees without sharp pain. My right knee has no bruises, nor is it swollen, but I do have sharp pain whenever I step down stairs or make deep knee bends, strangely my right knee has no pain when walking on level ground or uphill; I haven't even attempted to try to run yet as I don't wish to create any further damage.

Today I'll be treating the knee to RICE (Rest, Ice, Compression and Elevation) and ibuprofen. Hopefully I'll be o.k. before the marathon tomorrow morning...if not, and I hate to even consider it, I may not run.

I have ran the last eight Las Vegas Marathons in a row and eager to continue my "streak," I can't even imagine not running Sunday. The weather is going to be perfect too! I'm still in a state of shock and dismay.

Wednesday, December 3, 2008

Last Speedwork Before Marathon

Daily Quote: "Can you see yourself running the race as you want to? Being able to use your mental power to see yourself perform well in your mind is very influential to your performance. Using imagery, or controlled daydreaming, during training and during warm-up on race day can help relaxation, hasten learning, increase your confidence, and improve preparation. From a neurological perspective, seeing truly is believing." --John P. Sullivan, PSY.D., and Bridget A. Murphy, PH.D. from article "Sweat Is Not Enough" in the magazine, "Marathon & Beyond," SEPT/OCT 2008, pg 43.

I'll definitely be using imagery during my waiting in the 2008 Las Vegas Marathon corral. Although I'll be treating this marathon as a long training run for my upcoming ultra race (Labor of Love 50k), I do want to put in a strong effort. It's feels good to have no time expectations for this race and never have I been so relaxed for an upcoming race.

Today is my last speedwork before the marathon on Sunday. Normally, I would do a tempo run at marathon pace, but today will continue to do my speedwork at my 10k pace as to make this Sunday's pace feel easy.

7:30 a.m. Life Fitness Treadmill set at a 1% grade. 8 miles. Warmup: 2 miles at 6.2 mph. Tempo run: 4 miles at 8 mph (7:30 minutes per mile pace). Cooldown: 2 miles at 6.2 mph. Average heart rate: 160 bpm. Cardiac Drift: 174 bpm. (Note: my maximum heart rate is 190 bpm) Right ankle feels much better and it's a great confidence booster as I daydream that my ankle will treat me nicely on Sunday.

Ran earlier than normal this morning, as today was Checker Cab Company's "Shift Bid" at 6:00 a.m.! I now drive Checker Cab #3977 (a 2007 Ford Crown Victoria with 97,300 miles), Monday - Friday, from 12:00 p.m. to 12:00 a.m. My next shift bid will be in six months. Needless to say, working twelve hour days will put a crimp on my ultra-marathon training, BUT I've been considering on running back and forth to work; the company yard is only 8.1 miles from home. Running back and forth from work will help scheduling training miles and save gas.

I'll definitely need a small nap before work today.

Wednesday, November 26, 2008

Finish Line In Sight

Today's post is going to be one whole quote from today's Las Vegas Review Journal, from a news article by Patrick Everson, called "FINISH LINE IN SIGHT: Change afoot for local marathon"

Devine strikes deal to sell race, will hand over control Dec. 8.

Devine Racing, which engineered an extraordinary evolution of the Las Vegas Marathon but also struggled mightily to meet its financial obligations, will handle all aspects of this year's Dec. 7 race.

On Dec. 8, the company will no longer have any stake in the event.

The Competitor Group -- which oversees the highly successful Rock 'n' Roll Marathon races -- will assume full control of the event going forward.

Devine Racing chairman Chris Devine, whose company brought the race to prominence in 2005 by securing a course that included the Strip, the Fremont Street Experience and business and residential neighborhoods, said Tuesday that making the move was a difficult but necessary decision.

"It was a hard call personally, but the economic dynamics made it a simple one," said Devine, whose Chicago-based company bought the event in early 2005 from longtime operator and Las Vegas resident Al Boka. "We didn't have the economic firepower to take the event to the next level."

That became clear as 2008 progressed. Devine Racing was in arrears to dozens of local, regional and national vendors from the 2007 race and even the 2006 event in some instances.

The company had to sell off several assets, most notably the successful Los Angeles Marathon in September. But those sales -- whose numbers weren't specifically released but were pegged in the double-digit millions by Devine earlier this year -- still didn't gain enough to put Devine Racing on firm enough financial ground in Las Vegas. The company has cleared many of its obligations to vendors, but some substantial payments remain outstanding, and Devine Racing still has had issues regularly meeting payroll with its own employees for the past several months.

"To be candid, I think it was the best thing to do for the race and for the market," Devine said. "I'm passionate about the sport, and I want to make sure the race is in the right hands going forward, from a stability standpoint."

Competitor Group chief executive officer Peter Englehart said his company, based in San Diego, already has made the first payment in its confidential agreement to buy the event.

"The deal has officially closed," Englehart said. "A transfer of moneys has taken place, and there will be further transfers. Devine is totally running the 2008 event, and our side takes over entirely after that. Come Dec. 8, it is our baby."

And Englehart expects it to be a very large baby, considering his company garnered more than 30,000 entrants earlier this month for the inaugural Rock 'n' Roll San Antonio Marathon -- the largest first-time running event ever in the United States. Like Las Vegas, San Antonio offers a marathon and half-marathon.

"We're obviously very excited. We think it has the potential to be a great event," said Englehart, who held off on providing further details in the interest of letting Devine Racing reach its finish line with the race. "The gentleman's agreement is that we don't want to steal any thunder from Chris and this year's event."

Devine said the pending transfer of ownership will in no way affect the quality of this year's race.
"I think it will be very positive," he said. "The performance on race day will be similar to last year. The market can expect a high-quality race this year and nothing but improvement for the future."

That future is something Devine said he's looking forward to, even though his company no longer will be involved.

"We've had some unfortunate situations as far as available capital goes," he said. "But there are a number of things we're very proud of that we were able to do. We took this race from one that had 6,000 entrants starting in the desert to one with 11,000 in 2005, and now were up to the high teens (16,000 last year).

"Now, to have the race branded with the Rock 'n' Roll brand, a company with hundreds of millions of dollars in infrastructure, it's the right place for us to be."

Monday, November 17, 2008

Beginning Three Week Taper

Daily Quote: "Unless you test yourself, you stagnate. Unless you try to go way beyond what you've been able to do before, you won't develop and grow. When you go for it 100%, when you don't have the fear of 'what if I fail,' that's when you learn. That's when you're really living" --Mark Allen (World Champion Triathlete)

I'm definitely testing myself this fall, maybe testing myself a little too much as my right ankle will attest. I'm concerned the 100% that Mark Allen recommends in the above quote has created a situation where I'm overtrained and hope I didn't leave my best efforts during the training weeks. All in all, I am really living!

Today is my first day of my Three Week Taper!! I'm back on schedule where my longest run of the week is on a Monday (last week was Veteran's Day and had to change my schedule as my wife had the holiday off.) My taper won't be a deep cut in mileage as I plan on running the 2008 Las Vegas Marathon as a long training run for my upcoming "Labor of Love 50k Race." I plan on running a 20 miler today, unless my right ankle disagrees during the run.

9:30 a.m. Long Run, 20 miles. Time, 3:10. Overall Pace, 9:32 minute mile pace. Out and Back on Torrey Pines Road that partially traverses the Las Vegas Marathon course. Another beautiful day!! Warm, 62-65 degrees, with no wind (today's high in Vegas will be in the mid 80's, which is higher than normal for this time of year). No marathon pace miles today as I'm pampering my right ankle. Average heart rate: 144 bpm. Cardiac Drift: 152 bpm. My right ankle was o.k. until the last two miles when I had to cross the 95 highway overpass, then the ankle did protest a little, but nothing severe.

I'm getting concerned about my right ankle, but I do have a upcoming three week taper, which should help my ankle recover more.

SUMMARY FOR NOVEMBER 10-16, 2008

I have three weeks until the 2008 Las Vegas Marathon!! A rather disappointing week as I had to reduce my mileage as right ankle was sore, didn't run any "doubles" this week and ended my running streak when Thursday was a total rest day. Only ran 67 miles this week, a big difference from last week's 100 miler.

I lost one pound last week and I'm now 170 pounds on a six foot frame. My goal is to reach my racing weight of 165 pounds, which is doable in the next three weeks. I must focus on eating healthier on the weekends, as I tend to binge with the wife during our days off, plus the reduced mileage from my tapering will make my diet even more important.

I didn't do any weight lifting sessions this week. No excuse, as I had the extra time to lift weights due to reduced mileage, but spent too much time on the computer reading blogs and connecting with others with my new FaceBook page.

I was able to sleep 7-8 hours nightly and my morning heart rates are back to normal, approximately 38-41 bpm. Undoubtedly, not only did my right ankle needed a rest last week, but my whole body needed a break. I should easily get enough rest in the upcoming three weeks as I gradually reduce my mileage.

A short recap of last week's training:
Monday: Tempo Run, 9 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Long Run, 24 miles.
Thursday: REST DAY (ended running streak due to sore ankle).
Friday: Recovery Run, 6 miles.
Saturday: Medium Long Run, 16 miles.
Sunday: Recovery Run, 6 miles.
Total weekly mileage: 67 miles

Saturday, November 15, 2008

Music For the Heart

Daily Quote: "Songs that make our hearts soar can make them stronger too, U.S. researchers reported on Tuesday. They found that when people listened to their favorite music, their blood vessels dilated in much the same way as when laughing or taking blood medications." --Maggie Fox, Reuters.com, from article, "Music to your ears? Music for your heart, too"

Appears the more I read about music the tougher the argument against running with music. Today I borrowed two CD's from the Clark County Library, Suzanne Vega's "Beauty & Crime," and Tori Amos' "American Doll Posse," which should help my motivation during my next week's runs.

9:00 a.m. Medium Long Run, 16 miles. Time, 2:39. Overall pace, 9:56 minute miles. Out and back on Torrey Pines Road that traverses the Las Vegas Marathon course. Perfect weather! Partly Cloudy 61-63 degrees with little wind. Average heart rate: 148 bpm. Cardiac Drift: 159 bpm. No marathon pace miles today as I'm still pampering my right ankle.

Thursday an old friend, Laura Geverink, had sent me notification of her joining "FaceBook," therefore had to join FaceBook to respond. Discovered they have different "groups" at the site including an Ultra-marathon group and also a 2008 Las Vegas Marathon group! What a fun way to stay connected with other runners!! I really don't need another site to keep me busy, as I'm overwhelmed as it is, but networking with old friends, classmates, chessplayers, and runners seems like a winner. I'm also communicating on FaceBook with Charles White (cewtwo) from Denver, Colorado who is also running the 2008 Las Vegas Marathon. We're planning on doing a light recovery run when he arrives in Las Vegas.

Friday, November 14, 2008

Ended Running Streak

Daily Quote: "....The rules to a "Streak" is simple. The USRSA founded in 2000 requires members to (Run a minimum of one continuous mile within each calendar day) without the help of any mechanical aids other than prosthetic devices. Membership is open to runners who have met the criteria for a minimum of one year. My goal is not to become a member, but running for at least 1/year without a day off sounds very cool." --Jimmy "Jtornadoman" Jacobs, from his blog, Richlands Road Runner.

Yesterday I had ended my own little running streak as I allowed my right ankle more time to recover. I hadn't intended to run a "streak,"I just accumulated many training days as to prepare for my very first ultra-marathon this coming April (The Labor of Love 50k) and the long training run of the 2008 Las Vegas Marathon on December 7th. My last day of total rest was Monday, May 26, 2008 when I took a day off from running to spend quality time my wife on Memorial Day. My shortest run during this last "streak" was four miles. I don't know if I will have another long chain of training runs, but will listen to my body daily to determine my running schedule.

Today, I decided on running one short easy Recovery Run as to allow my right ankle a little more rest.

9:30 a.m. Recovery Run, 6 miles. Time, 57:20. Overall pace, 9:33 minute miles. Out and back on Torrey Pines road that traverses the Las Vegas Marathon course. Partly Cloudy, 70 degrees, Winds NNE at 15 mph. Average heart rate: 141 bpm. Cardiac Drift: 146 bpm.

Nice easy run and right ankle feels fine with no aches nor pain! Tomorrow I'll attempt a easy Medium-Long Run and determine if I'm ready to add some marathon pace miles into the mix.

Wednesday, November 12, 2008

24-Miler!

Daily Quote: "Honestly, the only gadget that I really want is my Ipod. But if you run without music I would not suggest starting now. It is a crutch. And I need it. I love it and I don't want to run at all without it. But sadly, most races make you leave your Ipod at home. So do not start using one if you don't already; otherwise you'll be sad like I am when I have to race without it." --Nat from her blog, The Negative Split

UGH! Now Nat tells me!! I'm already addicted to music on my longer road runs!!!

Normally I would do my Long Run on Mondays so I can hit the sack early on Sunday night and awake early on Monday. This week my wife has Monday and Tuesday off from work due to Veteran's Day, therefore I juggled my training schedule...Monday's hard workout was a quick Tempo Run and today's hard workout is my Long Run, this way I was able to spend more quality time with her on Monday and Tuesday.

I was only able to sleep five hours last night before I attempted my longest training run for the fall...not much I can do about sleep as I work 12-hour shifts. Oh well, during the night before my races I'm usually so nervous I don't get much sleep anyways, therefore running with little sleep will simulate my racing conditions...o.k., I'm rationalizing about running with little sleep, but what else can I do?

8:00 a.m. Long Run. 24 miles. Time, 3:42. Overall Pace, 9:15 minute miles. Miles 12-16 at marathon pace of 8:00 minute miles. Out and back on Torrey Pines Road (traverses on the Las Vegas Marathon course) Partly Cloudy, 58-66 degrees, winds East at 8-10 mph. Average heart rate: 147 bpm. Cardiac Drift: 154 bpm. Right ankle is sore, but I'm not limping and doesn't have a sharp pain, but as a precaution I'm taking tomorrow off from running and treating the ankle to RICE (rest, ice, compression, and elevation.) After my long runs I tend to be upbeat, but today I'm totally exhausted and have a depressed mood.

In past years my longest training run has been 20 milers, but this year my focus is on the "Labor of Love 50k" in April. My plan is to treat the 2008 Las Vegas Marathon as a long training run for my first ultra race. I don't have any time goals for the marathon, just a nice strong training effort would be fine, although I tend to be more competitive for my own good.

Today's training music was a CD we bought at our last concert in Primm, Nevada, "Foreigner: Complete Greatest Hits." I have to admit, listening to music has helped me tremendously during this last hump before the marathon! Normally, I wouldn't shake my booty at traffic stops. Hopefully I'll be able to run music free during my upcoming taper and race.

Do they have a M.A.? Music Anonymous?? My name is Bruce, and I'm addicted to music on my road runs. Group: "Hello Bruce!" Couldn't hear the group's greeting due to my earphones.

Sunday, November 9, 2008

4 WEEKS UNTIL THE MARATHON

Daily Quote: "Be a first rate version of yourself, not a second rate version of someone else" --Judy Garland

My wife has today and tomorrow off for the Veteran Day holiday, therefore my training week is slightly changed. Normally I would do my Long Run on Monday as I can go to bed earlier on Sunday night and awake earlier on Monday, but I shouldn't run over 3+ hours this morning when my wife has the day off. Decided to switch hard days, I'll be doing my Long Run on Wednesday and today I'll do my Tempo Run that's quicker and will be home sooner.

7:00 a.m. Tempo Run. Life Fitness Treadmill set at a 1% grade. 9 miles. Warmup: 2 miles at 6.2 mph. Tempo run: 5 miles at 8 mph (7:30 minutes per mile pace). Cooldown: 2 miles at 6.2 mph. Average heart rate: 164 bpm. Cardiac Drift: 180 bpm. (Note: my maximum heart rate is 190 bpm.) Tough run! No aches nor pain, even my right ankle didn't ache!!

Next week I'll attempt to increase my speed to 8.1 mph, but will decrease the distance as to give my body time to acclimate to the new speed. Felt a little strange running a Tempo Run so early in the morning, only two other exercisers in the gym at this time.

SUMMARY FOR WEEK OF NOVEMBER 3-9, 2008

I have four weeks left until the 2008 Las Vegas Marathon! Only one more week of hard training before I begin my taper...can I hang tough for another week? I accomplished something this week that I've often dreamed about achieving...I ran 100 miles this week!!! Now I know how my body feels with this much mileage...extremely tired! I've been running on the very edge of my ability; I know I'm courting disaster as my right ankle can attest, but this week has been such an accomplishment I'll never forget.

I'm still 171 pounds on a six foot frame, which isn't surprisingly as I've been eating like a horse with such high mileage...I'm always hungry! I only need to lose six more pounds to reach my racing weight of 165 pounds.

I only had time to accomplish one weight circuit session this week, oh well, my only emphasis now is to run like the wind.

I managed to sleep 7-8 hours nightly, but my morning heart rates are climbing, the highest being 50 bpm...my normal morning heart rates are 38-41 bpm. I'm very close to over-training and should reduce my training volume next week (duh, do ya think Bruce?)

A short recap of last week's training:
Monday: Long Run, 23 miles.
Tuesday: Doubles, Recovery Runs, AM: 6 miles. PM: 8 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs, AM: 6 miles. PM: 8 miles.
Friday: Medium-Long Run, 16 miles.
Saturday: Doubles, Recovery Runs, AM: 6 miles. PM: 8 miles.
Sunday: Medium-Long Run, 11 miles.
Total Weekly Miles: 100 miles!!!!

Saturday, November 8, 2008

Seven Random Things About Me

Daily Quote: "For the last 2 decades, many road races have used their starting-line amplifiers and speaker systems to play either the theme from Rocky or the theme from Chariots of Fire to get runners in the mood for racing. I like them both, I have to admit, but Chariots is my favorite of the two. I recall the movie of the same name, of course, with its twin themes of pursuing a goal and remaining true to one's faith, and particularly the opening scene where the young British Olympians splash across a beach for the rousing synthesizer music by Vangelis. No words. But somehow you can clearly hear the heartbeats pounding, and it always makes mine do the same." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

"Chariots of Fire" by Vangelis is also my favorite music to inspire my run...hence it's the first song on my blog's playlist!!

Today is Saturday, hence it's a Recovery Day with double runs.

2:10 a.m, after work. Recovery Run. Out and back on Decatur Boulevard, 6 miles. Cooler, 54 degrees, no wind, which for me is perfect running weather! Time, 56:20. Overall Pace, 9:23 minute miles. Average heart rate, 141 bpm. Cardiac Drift, 146 bpm. (Note: my maximum heart rate is 190 bpm)

I've been icing my right ankle and pampering it all yesterday, my plan this early morning was to run until the ankle starts aching, then walk home. Thankfully, the ankle didn't whimper at all and was able to complete the full six miles. I think my right ankle is only stressed when I run long or add marathon pace miles to the mix, especially after sitting in a cab for 12-hours. I need to get my butt out of the cab routinely so my body gets some blood flow going.

Slept 9 hours!! I must have really needed the sleep. Ate a breakfast of grape juice and peanut butter on toast. My wife was already awake at 8:00 a.m. and she went back to bed for a long nap at noon, hence no guilt running my second run. She can't feel neglected if she's sleeping, right?

12:15 p.m. Recovery Run. Out and back on Torrey Pines, 8 miles. Time, 1:16. Overall pace, 9:34 minute miles. Beautiful Morning!! Sunny, 62-64 degrees with no wind. Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Again, no aches nor pain and right ankle is fine. The real test for my right ankle is tomorrow's General Aerobic Run of 10 miles. I was able to return home before my wife awoke and knew I was gone running.

During both runs I listened to the CD, Eddie Money's, "Wanna Go Back," which was something of a hoot. I plan on returning the CD's on Wednesday and getting a new supply of music from the Clark County Library.

Today I read Beachrunner411 blog and fitness diary and he stated, "Any homie who is interested, consider yourselves tagged." Therefore, here's my own list of seven random things about me.

--I'm a cat person. Cats are very independent and are easy to take care, all they need is a warm lap and they're happy. Dogs seem too "needy" for me. I own two adorable cats, Dorian Gray and Smokey, who were given to us by Lisa, my stepdaughter; she had rented an apartment that only allowed one pet (she is also a cat person); she has rescued many cats from the pound and was overflowing with cats...we are so happy with our children/cats.

--I love pizza!! During my years in college had pizza for breakfast, lunch and dinner...couldn't eat enough pizza. You would think by now I would have grown tired of pizza, but nope, I'm still addicted to it!

--I'm a speed typist. Learned to type in Junior High School and could easily type 100 wpm, I don't even think of typing per letters, but by words. This skill has been invaluable during this internet age.

--I'm a collector of chess books. I own about 800 chess books that have taken over our third bedroom and most of the dining room. I no longer get the thrill of cracking open a new chess book, now I'm excited when I hear about a new running book that's on the market...I don't collect running books, but tend to give them away as to spread its message. Consider me the Brucie Appleseed of running.

--I HATE yard work. This summer we upgraded our front yard to natural landscape that's mostly rocks and don't need watering...doesn't need much upkeep either! Does give me a big feeling of FREEDOM! Less yardwork = Mo Running!!

--I'm a movie fanatic. I first arrived in Las Vegas in 1988 and my very first job was working part-time at "Video-Tyme" which rents movies. One of the perks was renting movies for free. Between 1988 and 1990 I had watched hundreds of movies and have been hooked on them ever since. Movies are still a great escape from reality for me and I'll have withdrawals whenever I don't get my weekly movie "fix."

--Cargo shorts. I was borned and raised in Lansing, Michigan and didn't have a need for shorts of any sorts since I didn't exercise and Michigan rarely became warm enough to wear shorts. Now that I live in the desert my numbero uno clothing item is my trusty cargo shorts. Don't even need a backpack as I can stuff my many pockets until I walk like Gumby.

I now pass on this curse to you...."Any homie who is interested, consider yourselves tagged."

Friday, November 7, 2008

MUSIC

Daily Quote: "New research from Brunel University in London reveals what many runners have known for years: Music can help you run longer. The study, due to be published in the Journal of Sport & Exercise Psychology, found that carefully selected music can significantly increase a person's physical endurance and make exercise a more positive experience." --Christine Luff, About.com Guide to Running/Jogging

I never listen to music during my road runs as I normally prefer listening to my surroundings and own thoughts, but my motivation and enthusiasm has been very low lately, therefore I'm hoping music will help make my own running a more positive experience. I definitely need the distraction of music to make my high mileage training less mind numbing. Yesterday, I decided to visit the local Clark County Library that has a wealth of audio visual entertainment, hundreds of DVD's and thousands of CD's as well as a dozen internet terminals...libraries are not just for books anymore! I borrowed two CD's from the library; Magnolia Electric Co., "Trials & Errors" and Eddie Money, "Wanna Go Back." The plan is to listen to CD's that I've never heard before and be surprised with every song.

Today is my Medium-Long Run. 7:30 a.m. Medium-Long Run, 16 miles. Time, 2:24. Overall pace, 9:02 minute miles. Miles 10-14 were at marathon pace of 8:00 minute miles. Average heart rate: 148 bpm. Cardiac Drift: 159 bpm.

My right ankle is still not 100%, but I'm not limping nor does it have any sharp pain, just a little dull ache. I'll continue to baby the ankle throughout the day and RICE it, if necessary, tomorrow I may take a complete day off from running as to pamper the ankle.Listened to Magnolia Electric Co. on my trusty old Sony CD Player during the run and was a very different training experience! I actually enjoyed it! I felt like I had my own soundtrack and the star of my very own running music video!! I have less than two hard weeks of training before my taper and hopefully music will help me push through this last hump.

Wednesday, November 5, 2008

Checker Cab Contract Ratified!!

Daily Quote: "If you can fill the unforgiving minute/With sixty seconds' worth of distance run/Yours is the Earth and everything that's in it/And--which is more--you'll be a Man, my son!" --Rudyard Kipling's famous line in the the poem "Time."

The drivers at Checker Cab Company had been working without a contract since December 1, 2007 and we came very close to striking last weekend, at the very last minute, of the twelfth hour, the company ratified the contract!! The company didn't get the 7% cutback in wages they wanted, but we didn't get a raise we needed either. A tremendous weight has been lifted off me! This contract lasts four years and my wife and I agreed we'll be better prepared for a strike next time. I can now send in my entry fee for the 2008 Las Vegas Marathon!!

Yesterday ran my typical "doubles" (Early AM: 6 miles, Later AM: 8 miles) and my right ankle is feeling much better! I'm now ready for my weekly "Tempo Run" as I make an attempt to add another mile to the tempo.

9:30 a.m. Life Fitness Treadmill set at a 1% grade. 8 miles. Warmup: 2 miles at 6.2 mph. Tempo run: 4 miles at 8 mph (7:30 minutes per mile pace). Cooldown: 2 miles at 6.2 mph. Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. Right ankle did whimper a little during the last tempo mile, but not enough to stop my run. I wasn't in such a bad Funk today as I always look forward to my speedwork as it's a big change of pace (both literally and figuratively) from my usual distance runs.

Thankfully I was able to jump on my usual treadmill next to the wall and didn't have to concern myself with any mechanical problems. I didn't wear any music today, but tomorrow I plan on visiting the public library and checking-out some CD's as I plan on adding more spice and variety to my longer runs.

Monday, November 3, 2008

5 WEEKS UNTIL THE MARATHON

Daily Quote: "Winning isn't about today, it's about tomorrow. A winner never rests on his laurels. It's not good enough to win one race or to have one good season. The winner is the person who gets up tomorrow morning and starts all over again, concentrating again on doing his best, whatever that might be." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

Today is Monday, which is my scheduled Long Run and I'll strive to repeat last week's workout...same mileage, same course, but hopefully with a slightly faster time.

8:30 a.m. Long Run. 23 miles. Time, 3:33. Overall pace, 9:15 minute miles. Partly Cloudy 62-65, little wind. Out-and-back on the Las Vegas Marathon course. Ran the last three miles at marathon pace of 8:00 minute miles. Average heart rate 149 bpm. Cardiac Drift 170 bpm. Ran three minutes slower than last week and my right ankle is slightly sore again, not exactly according to today's plan. I'll be RICEing my ankle throughout the day.

I'm in a bad Funk. My running is becoming more and more like work! I feel like all I do is eat, sleep, run and drive a cab. My workouts are stale and mind numbing. I never listen to music when I run do to safety concerns and wanting to simulate my race experience as much as possible, but I'm seriously considering on listening to music during my longer runs as to spice up my marathon training. Tomorrow I'm going to dust off my Sony Sport CD Player and give it a whirl.

SUMMARY FOR WEEK OF OCTOBER 27 - NOVEMBER 2, 2008

I have five weeks left until the 2008 Las Vegas Marathon! Thankfully, I only have two more hard training weeks before my taper, which can't arrive too soon as I'm already starting to suffer burn out. Last week I was able to nudge my mileage to 95 miles (the week before was 94 miles), which is my highest weekly mileage ever!! My body and mind is starting to suffer from high mileage training, don't know if I'll be able to increase my mileage again, but I'll monitor my body on daily basis and determine what my body can handle.

I've lost one pound of weight last week, I'm now 171 pounds on a six foot frame. I'm so very close towards reaching my racing weight of 165 pounds. I still eat too much junk on the weekends, next weekend I WILL be more disciplined.

Last week I found the time for two weight circuit training sessions! This week I doubt I'll reach my ideal of three weight sessions, but will try and do at least two sessions again.

I managed to sleep 7-8 hours nightly, but my morning heart rates are starting to creep upwards, the high being 46 bpm...my normal morning heart rates are 38-41 bpm. This might be a sign that my body is tired and is on the verge of overtraining. I need to monitor my body very closely this week.

A short recap of last week's training:
Monday: Long Run, 23 miles.
Tuesday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Friday: Medium Long Run, 16 miles.
Saturday: Recovery Runs. AM: 4 miles. PM: 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 94 miles!

Thursday, October 30, 2008

Never, Ever, Ever Giving Up.

Daily Quote: "Winning is not about headlines and hardware. It's only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person he can be. Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

I'm proud to say that I've never had a DNF (Did Not Finish) in a race, but came close during last year's Las Vegas Marathon due to a very sore right ankle. The 2008 Boston Marathon was a disaster due to Montezuma's Revenge and didn't quit in that race either. I know that if I get to a point where I'm so hurt and the potential of getting a real injury is a possibility I might accept a DNF, which I can't even imagine as I would rather crawl to the finish line than quit. Lately I've been striving to hit higher and higher weekly mileage as to be the best runner I can be, although lately I've been pretty stressed about my job and financial situation, I still work on being the best I can be. I will never, ever give up.

2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 58 degrees, little wind, 6 miles. Time, 56:37. Pace, 9:26 minute miles. Average heart rate: 145 bpm. Cardiac Drift: 148 bpm. (Note: my maximum heart rate is 190 bpm) I was more tired than normal, probably because I'm not fully recovered from yesterday's tough Tempo Run. Once my financial situation is a little better, I'll need to buy a headlamp for these very early morning runs so I can train on darker routes.

Slept eight hours. Morning heart rate was a little higher than normal, 144 bpm, but not so high as to prevent a good recovery run. I'm out of milk, and didn't feel like oatmeal, made myself a peanut butter & jelly sandwich on toast...with a Diet Pepsi!

11:20 a.m. General Aerobic Run. 8 miles. Time, 1:17. Pace, 9:37 minute miles. Out and back on Charleston Boulevard. Warmer, 77-79 degrees with winds northwest at 9 mph. Average heart rate: 147 bpm. Cardiac Drift: 151 bpm. Las Vegas is getting a little heat wave and temperatures will reach the upper 80's. Body feels good, no aches nor pain...my previous joint soreness on my left big toe is gone and last week's sore lower back is also fine...all systems are GO!!

Wednesday, October 29, 2008

Rackety Treadmill

Daily Quote: "Most running, even as practiced by Olympic champions, is not hard, fast, exhaustive running. It's relaxed and contemplative or conversational. Even the champions are advised by coaches and physiologists to run 'easy' 80 percent of the time. The rest of us run easy anywhere from 95 to 99 percent of the time." ----Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

Yesterday I ran my usual "doubles" (AM: 6 miles, Later AM: 8 miles) at conversatinal pace. I'm well rested and today I plan to increase my Tempo Run a tad, which will be 8 mph, a 7:30 minute per mile pace.

10:00 a.m. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles at 6.2 mph. Tempo run: 3 miles at 8 mph (7:30 minutes per mile pace). Cooldown: 2 miles at 6.2 mph. Average heart rate: 160 bpm. Cardiac Drift: 177 bpm.

A female walker was using my normal treadmill next to the wall, therefore I used the treadmill on the back row. My two mile warmup was uneventful, but when I ramped up the speed to 8 mph the treadmill was making a horrible racket; I'm rather stubborn and once I begin running wasn't going to stop and change treadmills. I was getting quite a few concerned and worried looks from the other gym members, lowered the treadmill's grade to zero to see if I could quiet the beast, but to no avail. I think everyone was happy when I finished the Tempo and the treadmill was quiet again during the cooldown.

I'm not sure if the speed of the rackety treadmill was correct as my cardiac drift was only 177 bpm....last week at a lower speed (7.9 mph) my heart rate was considerably higher. Hopefully I'll be able to run on my regular treadmill next week.

Monday, October 27, 2008

6 WEEKS UNTIL THE MARATHON

Daily Quote: "'Training,' one American coach once told me, 'is a 24-hour proposition.' Even if you struggle to live up to this standard, you can still heed the idea behind the words: If you want to get the most out of your running, you need to think about how your style of living fits around your running." --Richard Nerurkar, from his book, "Marathon Running."

I've been lax lately maintaining this blog as my marathon training has become all encompassing due to time restraints of my working 12-hours as a cab driver. I don't watch much television, but do spend an inordinate amount of time on the Internet, which I have curtailed as my mileage becomes ever increasing. My lifestyle will return to normal in December in six weeks!

8:00 a.m. Long Run. 23 miles. Time, 3:30. Overall pace, 9:10 minute miles. Clear, 69-75 degrees, wind NW at 12mph. Out-and-back on the Las Vegas Marathon course. Ran the last three miles at marathon pace of 8:00 minute miles. Average heart rate 147 bpm. Cardiac Drift 169 bpm. I had a soreness on my left foot, left large toe joint, which I'll RICE throughout today and tomorrow. Overall, I'm quite pleased with my effort today, the three miles at marathon pace was strong with no problems, and I'm overflowing with confidence!

Today is my longest marathon training run I've ever accomplished, in the past my longest marathon training run had been 20 milers, but this year's training is not only a build-up for the marathon, but also a train-through for my very first ultra-marathon in April.

SUMMARY FOR WEEK OF OCTOBER 20-26, 2008

I have six weeks left until the 2008 Las Vegas Marathon!! I only have three more hard weeks before I begin my marathon taper. Last week I ran a total of 94 miles, which is my highest mileage week ever!! I only need to add six more miles to reach a 100 mile training week, which is something I wondered if my body could ever accomplish and this year is becoming more possible. This week is several "firsts," I ran 94 miles in a week, ran my longest training mileage in a day of 22 miles, and incorporated three doubles in a week.

I've lost two pounds and I'm currently 172 pounds on a six foot frame. I'm surprised I haven't lost more weight due to my higher mileage, but I've been eating pretty well during the weekends. I'd like to reach my racing weight of 165 pounds that's still possible with six weeks to go.

I did only one weight circuit training session as I didn't have enough time to squeeze in a weight workout, I don't know how I'll incorporate it into next week's training either.

I managed to sleep 7-8 hours nightly, and still maintained my usual morning heart rates of 38-41 bpm. I hope to stay on track with my sleeping next week too. Keeping off the computer when I get home from work has helped tremendously with my sleeping enough hours, which is very important if I wish to increase my mileage further.

A short recap of last week's training:
Monday: Long Run, 22 miles.
Tuesday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Friday: Medium Long Run, 16 miles.
Saturday: Recovery Runs. AM: 4 miles. PM: 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 94 miles!

Thursday, October 23, 2008

Respect

Daily Quote: "It doesn't matter what your 10-k time is or how fast I've run the marathon. The experience is what matters, and experience is basically the same for all of us. An exercse physioogist can essentially 'prove' that a 4-hour marathoner 'works harder' than a 2-hour marathoner, even though it seems ludicrous to say this about the slower runner. But when differnt runners begin talking about a marathon, or any other running, they realize they've been through essentially the same thing. A true runner understands this." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

I truly respect those who race any distance no matter how fast or slow, I can easily see the effort and hard work they put into the race, which is the major reason I read so many blogs as to draw inspiration and motivation from every runner.

I arrived late to work yesterday, therefore I worked a little over 2:00 a.m. and started my early morning run later.

2:35 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:24. Pace, 9:24 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 144 bpm. I had to cross the street at Flamingo Road to continue my run as to avoid three mean looking dogs. I'm fortunate that I've never been attacked by a dog, and would like to keep it that way.

Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate my routine breakfast of oatmeal topped with blueberries, which never seems to grow old.

11:00 a.m. General Aerobic Run. 8 miles. Time, 1:15. Pace, 9:22 minute miles. Out and back on Charleston Boulevard. Cooler, 60-63 degrees with winds north at 5 mph. I no longer have lower back pain that had afflicted me after my Long Run on Monday. My whole body feels well rested with no aches nor pain. I should be o.k. for a longer run tomorrow.

Wednesday, October 22, 2008

Patience

Daily Quote: "I've never known a runner who had as much patience as he needed, but any and all amounts of this precious quality are invaluable. We runners simply don't get better fast enough to satisfy ourselves. Like the hare, we blast away from the starting line with visions of glory. We should be more tortoiselike. For that's the path to success." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

I often preach to others about the importance of patience and consistency; consistency is easy for me as I simply LOVE running, the hard part for me is patience as I would often push myself to add more mileage or faster speeds. Today is a good example, what to do with my weekly Tempo Run? The last two weeks my Tempo Run has been at 7.9 mph (7.36 minute miles) for four miles, I could maintain this exact same workout, but feel ready to either increase my speed or maybe my distance. I know that I can't increase both speed AND distance as that would be too much stress. What to do? Well, I decided to run the same pace, but if I feel good I'll continue another mile. Am I ready to go farther at this speed?

2:10 a.m. (after work) Warm-up: 10 minutes on stationary cycle. 35 minutes Weight Circuit Training. Cool-down: 10 minutes on Concept roller. Very tired, after my weight lifting I wanted to skip the cool-down, but dragged myself to the roller anyways.

Slept 9 hours!! I haven't slept this long in quite some time. Morning heart rate was 39 bpm. Breakfast was oatmeal topped with frozen blueberries.

12:20 p.m. Tempo Run, 9 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 5 miles at 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 164 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) When I reached four miles during the tempo portion I was having doubts about continuing, I was breathing pretty heavily, almost to the point of panting...thought, what the heck, I can do this, finished the tempo and felt euphoric! I'm happy with my progress, no aches nor pain, not even a blister!! Next week I'll attempt to run 8.0 mph for three miles and see how my body reacts to the new stress. Another round of doubts, am I being impatient again?

No time for lunch as I must rush for work. I'll try and grab a little something off the Roach Coach at the airport's holding area for cabs. It's going to be a longgggg night!

Tuesday, October 21, 2008

Return To "Doubles"

Daily Quote: "Life goes on, day after day, but it also has the ability to reinvent itself, to start over. This is what the seasons show us. We all have marveled at the apple tree's ability to rest through a dark, cold winter, then to grow new leaves in the spring, to blossom again, to bear fruit. We don't often think of our own lives this way, but I think we should." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

My Recovery Week is over, it's now time to return to "doubles" where I run twice a day. I've been running "doubles" twice a week, and seriously considering on running "doubles" a third time this week, but will first listen closely to what my body says about the matter.

2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:04. Pace, 9:20 minute miles. Average heart rate: 143 bpm. Cardiac Drift: 145 bpm. Lower back is still a slightly sore from yesterday's Long Run, but not wearing Camelbak does give me relief. I felt surprisingly fresh during my run considering it was only 13 hours since I ran 22 miles.

Slept 8 hours. Morning heart rate was 41 bpm. Ate a bowl of oatmeal for a change, during the fall months I prefer oatmeal over cold cereals.

11:05 a.m. General Aerobic Run. 8 miles. Time, 1:16. Pace, 9:30 minute miles. Out and back on Charleston Boulevard. Cooler, 62-64 degrees with winds north at 7 mph. Nice easy run, no aches nor pain and lower back feels much better! Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon.

I was enjoying my run so much I ran an extra mile longer than the planned seven miler, maybe I should increase all my second runs for the day to eight miles? Yesterday on the way to work with Garfield (my nickname for my Garmin Forerunner) I measured the distance from home to the company's yard, which was exactly 8.1 miles; if I run back and forth from work each day would be 16.2 miles...something to consider when I start training for ultra-marathons.

Monday, October 20, 2008

Struggling Long Run

Daily Quote: "You should train not simply to get into great shape, but to get into great shape for a specific race on a specific day -- and then give of your best. That's what peak performance is all about." --Richard Nerurkar, from his book "Marathon Running."

My Long Run today was very discouraging, I ran the same route and distance as Monday, October 6th, but was struggling the last two miles. This time last year I was in much better shape and am concerned about my peak performance for the 2008 Las Vegas Marathon.

9:00 a.m. Long Run. 22 miles. Time, 3:26. Overall pace, 9:21 minute miles. Clear, 70-74 degrees, wind SW at 9 mph. Out-and-back on the Las Vegas Marathon course. Ran the last mile at marathon pace of 8:00 minute miles. I was struggling during the last two miles and was wobbling with horrible form as I pushed myself home. Average heart rate: 145 bpm. Cardiac Drift: 156 bpm. My lower back was sore after the run, which I attributed to wearing my backpack-style CamelBak. This week I wanted to run the last two miles at marathon pace and decided against it, next week I will do better.

Sunday, October 19, 2008

7 WEEKS UNTIL THE MARATHON

Daily Quote: "We do these things not because they are easy, but because they are hard." -- John F. Kennedy

This weekend was something of an adventure as yesterday I ran six miles on the Calico Trails at Red Rock Canyon and today was another six miler at the Springs Preserve. I've got the wanderlust because I'm getting burned out with the same old routes from my front door. I also need more runs on the trails for preparation as my very first ultra race is this coming April. I wore my road training shoes on the trails, which was far from ideal, I'll need to hint to my wife that I need trail running shoes for Christmas!

Our bowling team, "One Wonders" lost all four games in the Bishop Gorman League tonight. I did fairly well bowling, but my teammates were way below their bowling averages. Oh well, we're not that competitive anyway, primarily bowling for fun and fitness...as I kept reminding myself as we crept farther and farther behind in the league's standings.

SUMMARY FOR WEEK OF OCTOBER 13-19, 2008

I have seven weeks left until the 2008 Las Vegas Marathon!! Last week was Recovery Week and ran a total of 59 miles. I won't be having any Recovery Weeks during the next four weeks of higher mileage and then will have a three week taper. Checker Cab Company could still go on Strike, but I'm pretending I'll be able to run the marathon anyways.

Arrgggghhh!! I gained three pounds last week, undoubtedly I didn't cut back on calories during my Recovery Week. I'm now 174 pounds on a six foot frame. It's going to be difficult to reach my racing weight of 165 pounds this year. I need to focus more on diet, but not go overboard so I don't have fuel for my runs and for rebuilding my muscles.

I managed to do THREE weight circuit sessions last week!! It's easy to find time for lifting weights when I'm not doing "doubles" due to Recovery Week. It's going to be a challenge to lift weights this week as I gradually build up more mileage.

I was able to achieve 7-8 hours of sleep every night last week! My morning heart rates have been good, averaging between 38-41 bpm.

A short recap of last week's training:
Monday: Long Run, 16 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 11 miles.
Saturday: Recovery Run on trails, 6 miles.
Sunday: Recovery Run on trails, 6 miles.
Total Weekly Mileage: 59 miles.

Friday, October 17, 2008

Adding Fun to Goals

Daily Quote: "When in the mountains, enjoy the mountain scenery. Nobody achieves his goal without having some fun along the way. Without fun, we'd give up long before the finish line. If there's any way to make the road easier and enjoyable, I'm all for it." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

I'm often so goal oriented (currently in training for the 2008 Las Vegas Marathon) that I don't often add any fun to my runs. It's fine to focused on pace, time, and mileage, but I need to add some enjoyment to my runs or my training will grow stale. Since this weekend is part of my Recovery Week I'm planning on travelling to a part of Las Vegas that I don't often run just for the joy of it!

2:10 a.m. (after work) Warm-up, 10 minutes on the elliptical machine. 35 minutes on Weight Circuit Training. Cool-down, 10 minutes on the upright stationary cycle. Felt great to get a good, hard, weight session without worrying about squeezing it into my busy schedule...sometimes I wish every week is a "Recovery Week!"

Slept 8 hours. Morning heart rate was 40 bpm. Breakfast was Cheerios topped with Raspberries, Blueberries & Blackberries (from frozen "Private Selection Berry Medley")

11:35 a.m. Medium Long Run. 11 miles. Time, 1:43. Overall Pace, 9:22 minute miles. Out and back on Jones Boulevard. Clear, 71-73 degrees with no wind. Average heart rate: 143 bpm. Cardiac Drift: 148 bpm. Body felt great! No aches nor pain and my right ankle, which is always a concern, was perfect!! It's great that the temperatures are getting cooler as normally I wouldn't start running so late.

Just enough time to cook a Chicken & Broccoli Lean Pocket before I leave for work.

Thursday, October 16, 2008

Creativity

Daily Quote: "Sometimes my main reason for running is to simply to see where my brain will go while my body is meandering through the local trails or roadways. It can never be predicted, and it's always a surprise." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

I find that my brain is more creative during those easy Recovery Runs, where I'm not pressured with maintaining a strong pace nor pushing myself through the longer runs. I don't carry music when I run as it would distract me from my inner voice. Lately I've read some interesting news about the pluses of listening to music when running, but I'll stick with my unencumbered self.

I won't be running any "doubles" today as I'm still in Recovery Week. Today I won't be wearing a watch, Garmin, nor heart rate monitor, which I had done last week with great success.

9:00 a.m. Recovery Run. 6 miles. Approximately 55 minutes. Clear, 67 degrees, with no wind. Out-and-back on Torrey Pines Road that partially traverses the Las Vegas Marathon route. I've ran this six-miler so often I don't even need Garfield (my nickname for my Garmin Forerunner). I was breathing easily and was in "conversational pace." I allowed my mind to wonder! Had many fruitful thoughts regarding chess (advanced variation of the French Defence, Wade Variation), my job (Checker Cab Company and the current contract negotiations), the beautiful weather and how fortunate I am for no longer living in Michigan! Life is good.

Wednesday, October 15, 2008

On the Need for Traditions

Daily Quote: "In a world that perpetually moves faster, never slower, we need all the anchoring points we can find. Chaos erupts spontaneously in our spinning lives. It's the center of the wheel that we need to focus on more often." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."

Amby's above quote has me thinking...I've ran the last seven Las Vegas Marathons in a row and I had hoped it would be my yearly tradition as it does anchor my health and fitness with this main goal every year. I shouldn't so easily discard this race due to financial pressures as it really isn't all that expensive, after all the race is held practically in my backyard! I won't have any travel expenses, nor room and board, all I need to do is pay for the $100 entry fee. It's not like I'm injured and can't physically run the marathon. As for my ongoing feeling of chaos with Checker Cab Company, I should focus that my running has been, is currently, and will be in the future my "center of the wheel," I'll survive the strike and be stronger for it. Well, all-in-all, maybe I'm just thinking of debating points with my mate?!?

Wednesdays are normally speed work, but since this is my Recovery Week I'll do a General Aerobic Run instead.

9:30 a.m. General Aerobic Run. 8 miles. Time, 1:13. Overall Pace, 9:12 minute miles. Out and back on Torrey Pines, which traverses the Las Vegas Marathon course. Cool, 57 degrees, winds N at 5 mph. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Body felt very fluid today, like I was floating two feet above the ground with little effort, I simply love this feeling and makes running all worth while! I haven't been this upbeat since last week!!

Tuesday, October 14, 2008

Easy Recovery Day

Daily Quote: "I have learned that there is no failure in running, or in life, as long as you keep moving. It's not about speed and gold medals. It's about refusing to be stopped. You might find that one particular direction proves difficult, but there are many directions on a compass. Infinite, in fact. As long as you keep searching, you'll find your winning way." --Amby Burfoot, form enlightening book, " The Runner's Guide to the Meaning of Life."

Today I won't be doing "Doubles" as I'm in Recovery Week, just one easy six miler should be sufficient!

9:30 a.m. Recovery Run. 6 miles. Time, 59:00. Overall Pace, 9:50 minute miles. Out and back on Charleston Boulevard. Cool, 62 degrees with winds South at 16 mph. Average heart rate: 139 bpm. Cardiac Drift: 146 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Run was almost too easy as I wish to keep my average heart rate above 140 bpm.

Appears the Federal Mediator has told Checker Cab Company and the Union that no actions will be taken from either side until they meet to negotiate more on the contract on October 21st. Could this be a ray of hope???

Monday, October 13, 2008

Las Vegas Marathon Has New Partner

Daily Quote: "In doing our research, we got pretty comfortable pretty quickly that we could bring runners to Las Vegas for a long weekend," said Englehart, whose company will launch Rock 'n' Roll events in San Antonio and Seattle within the next year. "And we're going to have a very good race in Las Vegas in 2008. We need to make sure the runners are aware of that." --Las Vegas Review Journal, October 13, 2008.

Today's "Las Vegas Review Journal" has an encouraging news article called, "Partnership ensures financial stability for Las Vegas Marathon," which introduces Devine Racing's new partner, Competitor Group Inc. Now if I can ensure my own financial stability so I'll be able to run the new and improved "2008 Las Vegas Marathon!"

Today is my first day of Recovery Week and my Long Run will only be 16 miles.

7:30 a.m. Long Run. 16 miles. Time, 2:31. Overall Pace, 9:26 minute miles. Out-and-back to UNLV Campus. Clear, 50-58 degrees, winds NNW at 17 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm. (Note: Maximum heart rate is 190 bpm) Just a small blister on my left pinkie toe, otherwise no aches nor pain and all systems are GO!

A slow and easy pace on a crisp and windy fall day as I traverse a new course and different scenery, I needed a change rather than running the same Las Vegas Marathon route...I'm emotionally preparing not running the marathon this year and training on the marathon course has been giving me bitter feelings towards the greedy owner of Checker Cab Company, which has created this dire situation for me. I need to push myself away from negative thoughts and think of my current dilemma as a possible opportunity for a new direction. Not just a new direction in my running route, but a new direction in my employment as well.

I've been having second and third thoughts about the Las Vegas Marathon. My wife would be very happy if I didn't run the marathon anyway and I should place more emphasis on improving my situation rather than burdening her with my upcoming financial stresses. I've been searching for a new job via the classifieds and online, the job pickings are very slim during these financial hard times, nevertheless I must do something. Frustrating!

Sunday, October 12, 2008

8 Weeks Until the Marathon

Daily Quote: "Sometimes it seems like the seasoned and hard-core programs get all the fun, with speedwork, hills, and more runs per week. The newbie program is based entirely on mileage, with the goal of simply building your endurance to the point that 26-plus miles is an easily reachable or at least attainable distance. So we concentrate more on time on your feet and less on speed. Next time around you can plan on more miles and improve either your time -- or how easy your time is." --Bart Yasso, from the marathon schedules in his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."

8:00 a.m. General Aerobic Run. Out-and back on Lindell Road. 10 miles. Time, 1:32. Overall pace, 9:12 minute miles. Cold! Partly Cloudy, 49-52 degrees, wind NW at 20 mph!! Average heart rate 143 bpm. Cardiac drift: 151 bpm. (Note, my maximum heart rate is 190 bpm)

I know those from the Northern climes will snicker at the thought that Vegans think 49-52 degrees with 20 mph winds feels like it's freezing, but we're used to much warmer temperatures...wasn't a week ago when temperatures were in the 90's! I didn't attempt any marathon pace miles during today's run as the wind and cold was disconcerting and was just striving to stay on an even keel. I made a mistake of not wearing gloves and was very uncomfortable throughout the run.

Body feels very good considering the high mileage I accomplished this week, no aches nor pain and my ankle hasn't been complaining at all! Nevertheless, I'm looking forward to starting my Recovery Week tomorrow as my body and mind could use a rest.

SUMMARY FOR WEEK OF OCTOBER 6-11, 2008

I have eight weeks left until the 2008 Las Vegas Marathon!! I ran another personal record of highest weekly mileage ever, a total of 89 miles! Next week is my Recovery Week, which couldn't happen at a better time as I'm starting to feel the stresses of high mileage training, PLUS the stress of a upcoming Strike. My marathon training is keeping me sane from my future uncertainties, but I may not be able to run the Las Vegas Marathon this year due to our finances. I'm still hoping that Checker Cab Company will realize that the drivers cannot afford a big pay cut in the proposed new contract.

I've lost another pound!! I'm now 171 pounds on a six foot frame. My goal is to reach my race weight of 165 pounds before the 2008 Las Vegas Marathon on December 7th...only six more pounds to lose!

Sadly, I only managed one weight circuit session this week. Next week is Recovery Week and should have no problems finding time to lift weights.

My sleep patterns last week were rather erratic because of my work stresses, I'm very worried about my future and my sleeping has been suffering for it. It's rare that I sleep soundly for the full 7-8 hours and find myself awaking several times during the night. My morning heart rates have been low, very low, 37-40 bpm, which might be due to overtraining AND compounded by my other life stresses. I had the same very low morning heart rates like last year, which was primarily from overtraining, but this year the upcoming Strike has definitely given me more stress. My upcoming Recovery Week is coming at a great time, I need the rest.

A short recap of last week's running:
Monday: Long Run, 22 miles.
Tuesday: Doubles, Recovery Runs, AM: 6 miles. PM: 7 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs, AM: 6 miles. PM: 7 miles.
Friday: Medium-Long Run, 16 miles.
Saturday: General Aerobic Run, 7 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 89 miles!

Friday, October 10, 2008

STRIKE!!!

Daily Quote: "Running celebrates our commonality. Are we human because we can run on two feet, or does running make us human? I know I feel more like myself when I run, even if it's only a few miles, or at least I feel like the self I like best. Running inspires creativity, relieves stress, and gives us insight into ourselves and the world, making the human condition more tolerable." --Bart Yasso, from his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."

Last night I received two text messages on my cell phone:

Message #1, Alliance (Union): The Vote on the Company's Contract proposal is 808 NO and 11 YES. Yellow, Checker and Star drivers to a authorize strike is 787 YES and 28 NO.

Message #2, Alliance (Union): Attention ITPE Union Members: We need volunteers to form strike committees. Contact ITPE Union between 9am and 5pm.

I have no idea when we'll actually get on the picket lines, but undoubtedly soon. Hopefully the company realizes how serious the drivers are about the contract's proposal of a pay-cut and will return to the bargaining table.

I didn't sleep well last night due to stresses about work and how we'll meet our daily expenses, therefore I awoke at an unusual early hour of 6:00 a.m. and decided to run.

6:10 a.m. Medium-Long Run, 16 miles. Time, 2:24. Overall pace, 9:02 minute miles. Cooler, 60-63 degrees with 12 mph winds. Ran a rather zig-zag route, through the Spring Preserve, under the Fremont Street Experience canopy, down the Strip and then returned home. Average heart rate, 144 bpm. Cardiac drift: 150 bpm. I was able to become comfortably exhausted and returned to bed for another two hours of sleep.

I'm going to have to consider cost cutting measures on my expenses, the first to go would be the cable television, the Internet service, and cell phones. I'll continue writing on this blog as long as I can; I may follow Jimmy Jacobs idea of writing his blog at the public library's terminals whenever he can find the time.

I can't justify spending $100 for the 2008 Las Vegas Marathon entry fee and may not run it this year, that'll break my 7 year streak for running the Las Vegas Marathon. I'll continue to train for the marathon, hoping that the strike will end soon and life returns to normal.

Thursday, October 9, 2008

Age

Daily Quote: "In the early 1980s, my 46-year-old friend Hagelgans and I rove together to a 10-k race in Nazareth, Pennsylvania. I doubted he would do well because in my 24-year-old-mind he was old; he competed in the masters division. But he kicked my 20-something butt and beat me by 3 minutes. Then there's Ed Whitlock, who ran a 2:54 at the Toronto Waterfront Marathon at age 73 in 2005. These people are changing our perceptions about age and life expectancy." --Bart Yasso, from his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."

I'm 56 years old and find Ed Whitlock a fantastic role model for me! My main goal is to be healthy and fit when I reach my 70-80's years young!! I would also like to help other runners when I reach that age as well, and my good friend, Allen Leigh, is another role model as well. Allen's blog "Old Man Running" has many helpful links and is a must read for those who are attempting to learn running and remain injury free...Allen has been running for over 35 years and have had only one injury.

Today is Thursday and it's "Doubles Day!"
2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 67 degrees, little wind, 6 miles. Time, 56:58. Pace, 9:29 minute miles. Average heart rate: 144 bpm. Cardiac Drift: 147 bpm. Last Thursday I was sore and tired due to Wednesday's tough tempo run, this Thursday I'm not so tired or as sore, which shows some adaptation that I'm getting stronger. I also ran considerably faster, with easy effort, which might be because it's cooler.

Slept 8 hours. Morning heart rate was 39 bpm. Ate my usual quick breakfast of Cheerios topped with bananas, which never seems old to me, nevertheless once the temperatures get colder I'll purchase my favorite winter breakfast...Oatmeal!!

11:05 a.m. General Aerobic Run. 7 miles. Time, 1:06. Pace, 9:30 minute miles. Out and back on Charleston Boulevard. Warm, 75 degrees with winds north at 15 mph. Las Vegas is finally getting cooler! Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon. I felt strong and eager for a longer run tomorrow! Right ankle is hanging tough and didn't even notice any soreness or aches during the run...always a good sign.

Wednesday, October 8, 2008

Same Tough Tempo Run

Daily Quote: "Not only has the gender line blurred since I went for that first run with Brandy the dog, but the running apparel and equipment industry has exploded into a $6 billion business. In the old days we put on a pair of gym shorts, running shoes with soles as thin as Silly Putty, and a $10 watch. These days, 10 bucks'll barely buy you socks. A good pair of running shoes typically costs around $100. Add to that a shirt and shorts made from fabric that not only wicks away sweat but has built-in UV sun protector and a GPS device that tracks pace, distance, and monitors your heart rate, as well as a fuel belt to carry energy gels and drinks, and you're dropping $600 just to go out your front door." --Bart Yasso, from his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."

Most of us didn't shell out much money initially to start running, but eventually purchased those products that makes running easier and more comfortable as we progressed in the sport. Myself, I came to running after a year of walking and racewalking, my weight loss plateaued and I gradually started jogging in 1999; therefore already had the shirt, shorts and socks, but had to spend about $85 on a pair of NIKE Durhams (a motion control shoe that's no longer on the market). Took several years before I purchased a Polar Heart Rate Monitor and eventually a Garmin Forerunner. Funny how expensive and complicated we can make of a sport that still comes down to putting one foot in front of the other.

Hard to leave for the gym's dreadmill as it's a glorious day outside! Nevertheless, the speedwork is best on the treadmill where I can control all the variables on a safe level surface. Frustrating that the school's tracks in Las Vegas are not allowed for the tax-paying public to use, but only for those who are enrolled in such high schools.

9:30 a.m. Tempo Run, 8 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 163 bpm. Cardiac Drift: 184 bpm. (Note: My maximum heart rate is 190 bpm) Extremely tough workout!! Same exact workout as last Wednesday, with just a tad improvement in heart rate. My right ankle did well with a slight ache, but will still keep a close eye on it and continue to RICE the ankle every afternoon and evening.

Monday, October 6, 2008

22-Miler!!

Daily Quote: "Runners with high foot arches tend not to absorb ground impact forces as well as those with normal arches, making them more porone to bone strains and stress fractures in the lower legs. Wearing a running shoe with extra cushioning can attenuate some of this risk. Runners with low arches tend to have less stable hips and knees than their normal-arched counterparts, predisposing them to overuse injuries in these joints. Selecting footwear from the motion-control category of running shoes may help reduce your risk of experiencing knee and hip pain if you have low arches." --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

I'm flat footed and can wear borderline stability and/or motion control shoes, when I was 250 pounds I wore primarily motion control shoes, now that I'm 172 pounds stability shoes work fine.

8:45 a.m. Long Run. 22 miles. Time, 3:22. Overall pace, 9:12 minute miles. Cooler! Partly cloudy, 62-70 degrees, little wind. Out-and-back on the Las Vegas Marathon course; I'm very fortunate to live only a mile from the marathon's 15 mile marker! Nice steady run and finished strong with the last mile at marathon pace of 8:00 minute miles. Average heart rate: 144 bpm. Cardiac Drift: 153 bpm.

I find that during cooler temperatures I don't need to drink as much fluids and I can run a little faster pace without the extra weight of carry more fluids. My right ankle did complain during the last four miles and will need to RICE it throughout the afternoon and night.

Normally my longest marathon training run is 20 miles, but this year I'll be training through December's marathon as I build my distance for an ultra-marathon this coming April. I'm very happy with my progress this year!

Sunday, October 5, 2008

9 Weeks Until the Marathon

Daily Quote: "The interesting stuff, the humorous stuff, memorable, life-affirming and worth-reading stuff, is the meeting of a stranger, the stamp on a passport, the glimpse of never-before-seen sight, the outlandish adventure." --Bart Yasso, from his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."

Yesterday was a typical Saturday, a easy run of seven miles, a rental movie (Run, Fat Boy, Run) and a dinner with the wife. We were both very tired, but stayed up late and watched television as we ate our favorite food, pizza!!

9:00 a.m. Out-and back on Lindell Road. 10 miles. Time, 1:31. Overall pace, 9:10 minute miles. Cooler!! Partly Cloudy, 62-66 degrees with little wind. Average heart rate 141 bpm. Cardiac drift: 150 bpm. (Note, my maximum heart rate is 190 bpm) Nice steady pace throughout the run with the last mile at marathon pace of 8:00 minute mile. The cooler temperatures does wonders for my training. Body feel great! I'll be incorporating more marathon pace miles into my training this week.

SUMMARY FOR SEPTEMBER 29 - OCTOBER 5, 2008


I have 9 weeks left until the 2008 Las Vegas Marathon! I ran a total of 86 miles, which is the highest weekly mileage this year!! Next week I hope to intersperse some marathon pace miles (8:00 minute miles) into my training as to gradually acclimate my body to race speed.

I still weigh 172 pounds on a six foot frame! I undoubted didn't lose any weight because I feasted too much during the weekend. I'm going to need to be more disciplined on my days off if I wish to reach my race weight of 165 pounds. Only seven more stubborn pounds to lose!

I somehow managed two weight circuit training sessions this week, finding time to squeeze in weight training is becoming increasingly difficult. I don't feel I'm gaining any benefit from the weight training as my body has been burning many calories from marathon training, which causes the muscles to lack nutrients to grow. I often wonder if I should cease weight training until after the marathon?!?

My sleeping patterns have improved from the previous week as temperatures are getting cooler and I can leave home later. My morning heart rates have remained stable with an average heart rate of 39-42 bpm.

A short recap of last week's training:
Monday: Long Run, 21 miles.
Tuesday: Doubles, AM: Recovery Run, 6 miles. PM: 6 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, AM: Recovery Run, 6 miles. PM: 6 miles.
Friday: Medium-Long Run, 16 miles.
Saturday: General Aerobic Run, 7 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 86 miles.